Week four

workouts

Perform 3 sets of 12-15 reps of each exercise. If you have been doing the lesser amount of reps (12), aim for the higher amount of reps this time (15). Do the first exercise for 12-15 reps (1st set), rest 1 minute, perform 12-15 reps (2nd set), rest 1 minute, perform 12-15 reps (3rd set).

Once you have completed all 3 sets of the exercise, move on to the next exercise and repeat until all are completed.

Week Seven

Workouts

Perform 4 sets of 12-15 reps using moderate weight. With the additional set we are adding more total volume to your workout, which will increase the demand on your muscles and help make them lean. Do the first exercise for 12-15 reps (1st set), rest 1 minute, perform 12-15 reps (2nd set), rest 1 minute, perform 12-15 reps (3rd set), rest 1 minute, perform 12-15 reps (4th) set.

Once you have completed all 4 sets of the exercise, move on to the next exercise and repeat until all are completed.

week eight

workouts

Perform 3 rounds of 8-12 reps using moderate weight. Do the first exercise for 8-12 reps, rest 1 minute, perform the second exercise for 8-12 reps, rest 1 minute, perform the third exercise for 8-12 reps, rest 1 minute, perform the fourth exercise for 8-12 reps, rest 1 minute. Once you have completed one "round" (one set of each exercise), start at the beginning again and repeat exercises in that fashion for a total of 3 rounds.